Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.
Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.
On a vegetarian or vegan diet, legumes and seeds become your primary sources, but phytates in these foods bind zinc and lower absorption. Fortified cereals and nutritional yeast provide an alternative route. Soaking, sprouting, and fermenting legumes and grains can reduce phytate content and improve zinc uptake, though they do not eliminate it.
FDA daily value: 11 mg
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Showing 1001–1050 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 1002 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 1003 | Seeds, lotus seeds, dried | Nuts and Seeds | 1.05 mg | 10% |
| 1004 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 1.04 mg | 9% |
| 1005 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 1.04 mg | 9% |
| 1006 | Bread, French or Vienna (also sourdough) | Baked Products | 1.04 mg | 9% |
| 1007 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 1.04 mg | 9% |
| 1008 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 1.04 mg | 9% |
| 1009 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 1010 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 1011 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.04 mg | 9% |
| 1012 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 1.03 mg | 9% |
| 1013 | Croissant, apple, commercial | Baked Products | 1.03 mg | 9% |
| 1014 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1015 | Beans, navy, boiled, salted | Legumes and Legume Products | 1.03 mg | 9% |
| 1016 | Beans, navy, boiled | Legumes and Legume Products | 1.03 mg | 9% |
| 1017 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 1.03 mg | 9% |
| 1018 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 1.03 mg | 9% |
| 1019 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 1.03 mg | 9% |
| 1020 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1021 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1022 | Bread, made with milk, commercial | Baked Products | 1.03 mg | 9% |
| 1023 | Rice, spanish rice mix, unprepared | Mixed Dishes | 1.03 mg | 9% |
| 1024 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 1.02 mg | 9% |
| 1025 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.02 mg | 9% |
| 1026 | Roll, dinner, oat bran | Baked Products | 1.02 mg | 9% |
| 1027 | Pie, pecan, homemade | Baked Products | 1.02 mg | 9% |
| 1028 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 1.02 mg | 9% |
| 1029 | Spices, allspice, ground | Spices and Herbs | 1.01 mg | 9% |
| 1030 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 1.01 mg | 9% |
| 1031 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 1.01 mg | 9% |
| 1032 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.01 mg | 9% |
| 1033 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.01 mg | 9% |
| 1034 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 1.01 mg | 9% |
| 1035 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 1.01 mg | 9% |
| 1036 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 1.01 mg | 9% |
| 1037 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 1.00 mg | 9% |
| 1038 | Snacks, bagel chips | Snacks | 1.00 mg | 9% |
| 1039 | Beans, kidney, all types, boiled | Legumes and Legume Products | 1.00 mg | 9% |
| 1040 | Gravy, au jus, canned | Soups, Sauces and Gravies | 1.00 mg | 9% |
| 1041 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 1.00 mg | 9% |
| 1042 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% |
| 1043 | Sweets, molasses, blackstrap | Sweets | 1.00 mg | 9% |
| 1044 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 1.00 mg | 9% |
| 1045 | Candies, bars, Butterfinger | Sweets | 1.00 mg | 9% |
| 1046 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 1.00 mg | 9% |
| 1047 | Peas, split, boiled, salted | Legumes and Legume Products | 1.00 mg | 9% |
| 1048 | Peas, split, boiled | Legumes and Legume Products | 1.00 mg | 9% |
| 1049 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 0.99 mg | 9% |
| 1050 | Snacks, potato sticks | Snacks | 0.99 mg | 9% |
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